80 min

Skills & aerobic work

B1. In a 3-minute window (for each movement), accumulate sets of:
1) 3-5 Overhead squat - 25 kg, 5+5/min
2) 3-5 Toes to bar - 5+5/min
3) 3-5 Hang clean - HSC 25 kg, 5+5/min
4) 3-5 Handstand push up - 5/min

Rest 1-minute between each movement
+
10-minute Bike @ easy pace before part B2
+
B2. In a 2-minute window (for each movement), accumulate sets of:
1) 3-4 Overhead squat - 4+4/min
2) 3-4 Toes to bar - 4+4+4/min
3) 3-4 Hang clean - HPC, 4+4+4/min
4) 3-4 Handstand push up - 5/min

Rest 1-minute between each movement
+
10-minute Bike @ easy pace before part B3
+
B3. In a 1-minute window (for each movement), accumulate sets of:
1) 3 Overhead squat - 3+3+3/min
2) 3 Toes to bar - 3+3+3/min
3) 3 Hang clean - HSC, 3+3+3/min
4) 3 Handstand push up - 3+3+3/min